June 21, 2023

Steph’s favourite snacks when travelling

Are you vacay bound but never know what snacks to pack? In my mind, nothing spoils a journey more than being stuck without something yummy and nourishing to snack on during a road trip or flight. And how many times have you experienced gas or bloating while in transit? I promise you, you’re not alone!

You won’t ever see me without a snack – chocolate, popcorn, yoghurt and the KIC lentil chips are my go to, mostly when the clock strikes 3pm and I hit a slump or when I’m waiting for my dinner to cook at home.

But when travelling, I love preparing some other nutrient dense snacks that Harvey enjoys and will help us avoid over-priced options at the airport, or multiple service station stop offs if we’re on the road.

Liv Morrison, our resident dietitian at Kic, says that gas and bloat is normal when flying due to changes in the cabin’s air pressure. She recommends eating a substantial meal 2-3 hours before you arrive at the airport so that you have time to digest the food before you take off. This will help reduce how much undigested food is available to ferment (create gas) while flying but not restrict you from enjoying food on the plane!

Check out this list of gut friendly and energy fuelling snacks that we’ve developed with Liv, that will keep you feeling your best during your trip!

Sweet snacks

1. Probiotic Salted Chocolate Protein Brownie

Okay, this is chocolate lovers dream. If you have never added zucchini to your baked goods, this is your chance. This snack is perfect for trying to sneak some veggies into your child’s diet, but don’t want to compromise on taste!

2. Cookie Dough Balls

Another easy recipe and the perfect on-the-go option to keep energy levels high. You literally just place all ingredients into a food processor, roll into balls, store in an air tight container and keep refrigerated until your vacay begins.

3. Anzac Biscuits

Anzacs are such a practical snack to pack with you – they travel well (they don’t crumble), the oats keep you feeling satisfied and the syrup makes them golden and delicious.

Savoury snacks

1. Chicken Avocado Sandwich

The humble sandwich is such an easy and nutritious option. I often pack up a few sandwiches for long car trips up to the farm, and its also great to pack with you for a plane trip, especially if the plane menu doesn’t tickle your fancy. If you’re vegetarian, you could opt for a salad sandwich!

2. Spinach and Feta Muffins

These are so easy to prep – you literally combine all ingredients into a bowl, spoon into a muffin tray and bake for 20 minutes. Hands down my favourite savoury muffin that will travel well in your hand luggage.

3. Pesto & Sun-dried Tomato Pinwheels

These pinwheels are so delicious and not fiddly at all. The pesto and cheddar combination makes them really pop with flavour. To make the recipe egg-free, replace the egg with milk, and to ensure the recipe is nut-free, double check the ingredients don’t contain nuts.

Finally, I can’t recommend Hydralyte enough. I find I often feel thirsty and probably am dehydrated when on a flight, but a few cups of Hydralyte throughout the flight works wonders as it helps to replace fluids and minerals! Liv also says drinking plenty of water throughout your flight not only helps to combat the dry skin, but also reduce bloating once you’ve landed.

While enjoying all these delicious snacks during air travel, remember to check the airport security regulations so you know what you can and can’t bring with you off the plane if you’re transitioning onto a connecting flight or arriving at your final destination.

Steph Claire Smith